Applebee’s chicken wonton tacos are a popular appetizer option at the American casual dining restaurant chain. With the rising rates of obesity and diet-related diseases, more consumers are paying attention to the calorie counts of menu items when dining out. Knowing the calorie content of foods allows you to make informed choices and maintain a balanced diet. In this article, we will examine the calorie content of Applebee’s chicken wonton tacos and provide a nutritional breakdown.
Calorie Count of Chicken Wonton Tacos
According to the Applebee’s online nutrition information, a serving of two chicken wonton tacos contains 450 calories. The calorie count breaks down as follows:
Taco Shells
Each taco contains a crispy corn shell. Two corn taco shells amount to 260 calories.
Chicken Wontons
Each taco is filled with 4 breaded, fried chicken wontons. Two sets of 4 wontons (8 total) contain 140 calories.
Lettuce
The tacos are topped with a lettuce mix containing shredded lettuce and cabbage. Two servings of lettuce total 10 calories.
Pico de Gallo
A fresh pico de gallo made with tomatoes, onions, cilantro, and lime juice tops each taco. Two servings of pico de gallo contain 20 calories.
Sauces
The tacos come with lime crema sauce and avocado ranch sauce on the side for dipping. Together, the two sauces add 20 calories.
So in total, two Applebee’s chicken wonton tacos contain:
– Taco shells: 260 calories
– Chicken wontons: 140 calories
– Lettuce: 10 calories
– Pico de gallo: 20 calories
– Sauces: 20 calories
Total: 450 calories
Nutritional Information
Beyond calories, let’s take a look at some other key nutritional information for two Applebee’s chicken wonton tacos:
Total Fat
The tacos contain 24g of total fat. The majority of the fat content comes from the crispy taco shells and breaded, fried wontons.
Saturated Fat
They contain 4.5g of saturated fat. Saturated fat should be limited to less than 10% of daily calorie intake.
Trans Fat
Applebee’s chicken wonton tacos contain 0g of artificial trans fat. Artificial trans fats from partially hydrogenated oils are considered the worst types of fat and should be avoided entirely.
Cholesterol
A serving contains 25mg of cholesterol. The daily recommended limit for cholesterol is 300mg.
Sodium
There are 920mg of sodium in two tacos. This is a significant amount, as health experts recommend limiting sodium to 2,300mg per day. The high sodium content comes largely from the crispy taco shells.
Carbohydrates
The total carbohydrate content is 52g. Out of this, 3g come from fiber and 5g come from sugar. The rest are complex carbohydrates.
Protein
You get 10g of protein in each serving, mainly coming from the chicken wontons. Protein helps keep you full and is important for building and repairing muscles.
Vitamins and Minerals
The tacos provide small amounts of vitamins A, C, B6, and K, along with iron and potassium. The veggies contribute these vitamins and minerals.
Are Chicken Wonton Tacos Healthy?
While chicken wonton tacos can be an appetizing option, are they truly healthy? Let’s evaluate:
Benefits
– Contain lean protein from chicken
– Have some fiber from corn shells and vegetables
– Provide a variety of vitamins and minerals
– Free of trans fats
Downsides
– High in calories, fat, and sodium for the portion size
– Most fat is from less healthy unsaturated fats
– Carbs are mostly from refined grains rather than whole grains
– Low in nutrients compared to other food choices
Overall, while chicken wonton tacos offer more nutrition than items like fries or fried cheese sticks, they are still a high calorie and sodium appetizer. Eating too many could lead to weight gain and associated health risks over time. They are fine to enjoy occasionally as part of an otherwise balanced diet, but should not be a regular meal choice.
Ways to Make Them Healthier
If you want to enjoy Applebee’s chicken wonton tacos in a more diet-friendly way, there are some simple tweaks you can make:
– Ask for soft corn instead of crispy fried taco shells to slash calories, fat, and sodium.
– Opt for grilled chicken instead of fried wontons to further reduce fat and calories.
– Load up on extra lettuce, tomatoes, and other veggie toppings for more fiber and nutrients.
– Choose just one taco instead of two to cut calories in half.
– Skip the creamy sauces or ask for them on the side and use just a small amount for dipping.
– Enjoy the tacos alongside a side salad with low-calorie dressing or broth-based soup for a more balanced meal.
Making combinations like these can help you find the right balance when occasional indulging in Applebee’s chicken wonton tacos.
Healthier Appetizer Swaps at Applebee’s
If you want an appetizer with fewer calories than the chicken wonton tacos, Applebee’s has some lighter options to consider:
Crispy Shrimp & Veggies
130 calories per serving
Spinach & Artichoke Dip with Tortilla Chips
150 calories per serving
French Onion Soup
170 calories per serving
Steamed Broccoli
50 calories per serving
Chicken Fresca Flatbread
310 calories for two flatbreads
Mozzarella Sticks
460 calories for 6 sticks
While most appetizers have some downsides, these provide fewer empty calories than chicken wonton tacos. Be mindful of sodium levels and choose healthier dipping sauces.
Comparable Appetizers at Other Chains
Here is how Applebee’s chicken wonton tacos compare calorie-wise to similar appetizers from other popular sit-down chains:
| Restaurant | Appetizer | Calories (per serving) |
|---|---|---|
| Applebee’s | Chicken Wonton Tacos | 450 |
| Chili’s | Crispy Chicken Crispers Tacos | 790 |
| TGI Fridays | Whiskey Glazed Chicken Tacos | 530 |
| Olive Garden | Crispy Shrimp Fritta Tacos | 570 |
| On The Border | Chicken Taquitos | 420 |
This shows Applebee’s chicken wonton tacos are on the lower end for appetizer tacos from sit-down chains. However, all these options are high in calories, so moderation and adjustments are key.
Healthy Homemade Alternatives
To get the taco flavor you crave in a lighter appetizer, consider making a healthier version at home. Here are some ideas:
Shrimp Lettuce Wraps
– Shrimp sautéed with fresh lime juice and taco seasoning
– Served in lettuce leaves
– Topped with pico de gallo
Baked Chicken Taquitos
– Filled with chicken, black beans, cheese, and spices
– Baked instead of fried for less fat
– Dipped in guacamole or salsa
Fish Tacos
– Baked or grilled tilapia or cod
– Warm corn tortillas
– Toppings like lettuce, pico de gallo, avocado
Spicy Tofu Tacos
– Marinated and baked extra firm tofu
– Served in soft corn tortillas
– Topped with cabbage slaw
Making appetizer tacos at home lets you control the ingredients and calories. Use lean proteins, whole grain tortillas, and lots of veggies for maximum nutrition.
Conclusion
Applebee’s chicken wonton tacos contain 450 calories for two tacos. While they offer more protein than fried appetizers, they are still high in calories, sodium, and fat for the portion size. Enjoy them occasionally as a treat, but balance with healthier choices. Make simple adjustments or swap them for lower calorie appetizer options to keep your diet on track when dining at Applebee’s. Preparing lighter tacos at home can also let you satisfy the taste while avoiding excess calories.